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Cauliflower vs. Nopales — In-Depth Nutrition Comparison

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How are Cauliflower and Nopales different?

  • Cauliflower is richer in Vitamin C, Folate, Vitamin B5, Vitamin B6, Vitamin K, and Choline, while Nopales are higher in Calcium, Manganese, and Magnesium.
  • Cauliflower covers your daily need of Vitamin C 43% more than Nopales.
  • Cauliflower contains 19 times more Folate than Nopales. Cauliflower contains 57µg of Folate, while Nopales contain 3µg.

Cauliflower, raw and Nopales, raw types were used in this article.

Infographic

Cauliflower vs Nopales infographic
Infographic link

Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
Contains more Phosphorus +175%
Contains more Potassium +16.3%
Contains more Calcium +645.5%
Contains more Iron +40.5%
Contains more Magnesium +246.7%
Contains less Sodium -30%
Contains more Copper +33.3%
Contains more Manganese +194.8%
Contains more Selenium +16.7%
Equal in Zinc - 0.25
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 7% 16% 11% 19% 27% 4% 8% 14% 21% 4%
Calcium Iron Magnesium Phosphorus Potassium Sodium Zinc Copper Manganese Selenium 50% 23% 38% 7% 23% 3% 7% 18% 60% 4%
Contains more Phosphorus +175%
Contains more Potassium +16.3%
Contains more Calcium +645.5%
Contains more Iron +40.5%
Contains more Magnesium +246.7%
Contains less Sodium -30%
Contains more Copper +33.3%
Contains more Manganese +194.8%
Contains more Selenium +16.7%
Equal in Zinc - 0.25

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.
:
Contains more Vitamin E +∞%
Contains more Vitamin C +418.3%
Contains more Vitamin B1 +316.7%
Contains more Vitamin B2 +46.3%
Contains more Vitamin B3 +23.7%
Contains more Vitamin B5 +299.4%
Contains more Vitamin B6 +162.9%
Contains more Folate +1800%
Contains more Choline +506.8%
Contains more Vitamin K +192.5%
Contains more Vitamin A +∞%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 0% 2% 0% 161% 13% 14% 10% 41% 43% 43% 0% 25% 39%
Vitamin A Vitamin E Vitamin D Vitamin C Vitamin B1 Vitamin B2 Vitamin B3 Vitamin B5 Vitamin B6 Folate Vitamin B12 Choline Vitamin K 28% 0% 0% 31% 3% 10% 8% 11% 17% 3% 0% 4% 14%
Contains more Vitamin E +∞%
Contains more Vitamin C +418.3%
Contains more Vitamin B1 +316.7%
Contains more Vitamin B2 +46.3%
Contains more Vitamin B3 +23.7%
Contains more Vitamin B5 +299.4%
Contains more Vitamin B6 +162.9%
Contains more Folate +1800%
Contains more Choline +506.8%
Contains more Vitamin K +192.5%
Contains more Vitamin A +∞%

Macronutrient Comparison

Macronutrient breakdown side-by-side comparison
Contains more Protein +45.5%
Contains more Fats +211.1%
Contains more Carbs +49.2%
Contains more Other +50%
Equal in Water - 94.12
2% 5% 92%
Protein: 1.92 g
Fats: 0.28 g
Carbs: 4.97 g
Water: 92.07 g
Other: 0.76 g
3% 94%
Protein: 1.32 g
Fats: 0.09 g
Carbs: 3.33 g
Water: 94.12 g
Other: 1.14 g
Contains more Protein +45.5%
Contains more Fats +211.1%
Contains more Carbs +49.2%
Contains more Other +50%
Equal in Water - 94.12

Fat Type Comparison

Fat type breakdown side-by-side comparison
Contains more Monounsaturated Fat +88.9%
Contains less Saturated Fat -87.7%
Contains more Polyunsaturated fat +61.3%
67% 17% 16%
Saturated Fat: 0.13 g
Monounsaturated Fat: 0.034 g
Polyunsaturated fat: 0.031 g
19% 21% 60%
Saturated Fat: 0.016 g
Monounsaturated Fat: 0.018 g
Polyunsaturated fat: 0.05 g
Contains more Monounsaturated Fat +88.9%
Contains less Saturated Fat -87.7%
Contains more Polyunsaturated fat +61.3%

Comparison summary table

Pay attention to the rightmost column. It displays the amounts side by side, giving a clearer understanding of the difference.
Cauliflower Nopales
Lower in Sugar ok
Lower in Sodium ok
Lower in Saturated Fat ok
Lower in Glycemic Index ok
Lower in price ok
Rich in vitamins ok
Lower in Cholesterol Equal
Rich in minerals Equal

All nutrients comparison - raw data values

Nutrient Cauliflower Nopales Opinion
Net carbs 2.97g 1.13g Cauliflower
Protein 1.92g 1.32g Cauliflower
Fats 0.28g 0.09g Cauliflower
Carbs 4.97g 3.33g Cauliflower
Calories 25kcal 16kcal Cauliflower
Fructose 0.97g Cauliflower
Sugar 1.91g 1.15g Nopales
Fiber 2g 2.2g Nopales
Calcium 22mg 164mg Nopales
Iron 0.42mg 0.59mg Nopales
Magnesium 15mg 52mg Nopales
Phosphorus 44mg 16mg Cauliflower
Potassium 299mg 257mg Cauliflower
Sodium 30mg 21mg Nopales
Zinc 0.27mg 0.25mg Cauliflower
Copper 0.039mg 0.052mg Nopales
Manganese 0.155mg 0.457mg Nopales
Selenium 0.6µg 0.7µg Nopales
Vitamin A 0IU 457IU Nopales
Vitamin A RAE 0µg 23µg Nopales
Vitamin E 0.08mg 0mg Cauliflower
Vitamin C 48.2mg 9.3mg Cauliflower
Vitamin B1 0.05mg 0.012mg Cauliflower
Vitamin B2 0.06mg 0.041mg Cauliflower
Vitamin B3 0.507mg 0.41mg Cauliflower
Vitamin B5 0.667mg 0.167mg Cauliflower
Vitamin B6 0.184mg 0.07mg Cauliflower
Folate 57µg 3µg Cauliflower
Choline 44.3mg 7.3mg Cauliflower
Vitamin K 15.5µg 5.3µg Cauliflower
Tryptophan 0.02mg 0.014mg Cauliflower
Threonine 0.076mg 0.04mg Cauliflower
Isoleucine 0.071mg 0.049mg Cauliflower
Leucine 0.106mg 0.077mg Cauliflower
Lysine 0.217mg 0.059mg Cauliflower
Methionine 0.02mg 0.015mg Cauliflower
Phenylalanine 0.065mg 0.049mg Cauliflower
Valine 0.125mg 0.059mg Cauliflower
Histidine 0.056mg 0.025mg Cauliflower
Saturated Fat 0.13g 0.016g Nopales
Monounsaturated Fat 0.034g 0.018g Cauliflower
Polyunsaturated fat 0.031g 0.05g Nopales
Omega-6 - Linoleic acid 0.013g Cauliflower
Omega-3 - ALA 0.015g Cauliflower

Which food is preferable for your diet?

ok
ok
is better in case of low diet
Cauliflower Nopales
Low Fats diet ok
Low Carbs diet ok
Low Calories diet ok
Low Glycemic Index diet ok

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Vitamins & Minerals Daily Need Coverage Score

The summary scores indicate the extent to which this food can fulfill your daily vitamin and mineral requirements if you consume 3 servings, consisting of 100 grams of each (an approximation of 3 serving sizes).
Vitamins Daily Need Coverage Score
30%
Cauliflower
10%
Nopales
Minerals Daily Need Coverage Score
13%
Cauliflower
23%
Nopales

Comparison summary

Which food is lower in Sugar?
Nopales
Nopales is lower in Sugar (difference - 0.76g)
Which food contains less Sodium?
Nopales
Nopales contains less Sodium (difference - 9mg)
Which food is lower in Saturated Fat?
Nopales
Nopales is lower in Saturated Fat (difference - 0.114g)
Which food is lower in glycemic index?
Nopales
Nopales is lower in glycemic index (difference - 7)
Which food is cheaper?
Nopales
Nopales is cheaper (difference - $0.4)
Which food is richer in vitamins?
Cauliflower
Cauliflower is relatively richer in vitamins
Which food contains less Cholesterol?
?
The foods are relatively equal in Cholesterol (0 mg)
Which food is richer in minerals?
?
It cannot be stated which food is richer in vitamins. See the charts below for detailed information. See the charts below for detailed information. See the charts below for detailed information.

References

All the values for which the sources are not specified explicitly are taken from FDA’s Food Central. The exact link to the food presented on this page can be found below.

  1. Cauliflower - https://fdc.nal.usda.gov/fdc-app.html#/food-details/169986/nutrients
  2. Nopales - https://fdc.nal.usda.gov/fdc-app.html#/food-details/168571/nutrients

All the Daily Values are presented for males aged 31-50, for 2000-calorie diets.

Data provided by FoodStruct.com should be considered and used as information only. Please consult your physician before beginning any diet.